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S.H.G.D.

marcus maximus

May 28th 2018

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S.H.G.D.

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Snaga, hipertrofija, gore, dole

Day 1
Day 2
Day 4
Day 5

1.DAN - GORE SNAGA 7 exercises, 59 mins

	Barbell Bench Press	3x3 reps	rest: 180s
	Dumbbell Incline Bench Press	3x10 reps	rest: 60s
	Barbell Bent-Over Row	3x3 reps	rest: 180s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Barbell Military Press	3x5 reps	rest: 180s
	Barbell Curl	2x10 reps	rest: 60s
	Barbell Tricep Extension (Supine)	2x10 reps	rest: 60s

2.DAN DOLE SNAGA 5 exercises, 46 mins

	Barbell Squat	3x3 reps	rest: 180s
	Barbell Deadlift	3x3 reps	rest: 180s
	Machine Leg Press	4x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Calf Raise	4x10 reps	rest: 60s

4.DAN GORE HYPER 7 exercises, 49 mins

	Barbell Incline Bench Press	4x12 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Dumbbell Incline Curl	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s

5.DAN HYPER DOLE 5 exercises, 38 mins

	Barbell Front Squat	3x12 reps	rest: 60s
	Barbell Lunge	3x12 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Machine Calf Raise	3x12 reps	rest: 60s

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